CrossFit Toledo – CrossFit View Public Whiteboard CFT Update There will be no 6:15 PM class on Wednesday WOD Metcon (Time) Time cap 31 5k/4k row or 8/6.5 mile bike At minute 3, 3 BBJ 24/20 At minute 6, 6 BBJ At 9:00, 9 Ar 12 do 12 At 15, do 15 After the set…

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting ENON X 15, climbing as comfortable For minutes 6-10, your choice: power or squat 1-5: Hang Power Clean (2 reps) 6-10: Hang Clean (1 rep) 11-15: Front Squat (2 reps) WOD Metcon (AMRAP – Reps) AMRAP 9 9-15-21-27-33… Pull ups Thrusters 95/65

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (4×8 climbing ) WOD Metcon (AMRAP – Reps) AMRAP 14 20 cals 20 sit ups 20 ring rows or DDB rows 20 DDB S2OH

CrossFit Toledo – CrossFit View Public Whiteboard WOD You and your partner will perform both workouts, and you may do them in either order. #justshowup for details A: Metcon (AMRAP – Reps) 3 rounds Score A = total wallballs B: Metcon (Calories) Total calories rowed WOD C: Metcon (AMRAP – Reps) 3 rounds Score C=…

CrossFit Toledo – CrossFit View Public Whiteboard Strength a: Sumo Deadlift (4×5 climbing) b: Sumo Deadlift (AMRAP @ 90% of a) WOD WOD: Metcon (AMRAP – Reps) AMRAP 12 2-4-6-8…ascending T2B or T2R BJ 24/20 HSPU or HRPU

CrossFit Toledo – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (5×3 climbing) WOD A: Metcon (AMRAP – Reps) AMRAP 6 30 DUs 10 G2OH 75/55Rest 4 Minutes B: Metcon (AMRAP – Reps) AMRAP 6 35 DU 5 G2OH 115/80

CrossFit Toledo – CrossFit View Public Whiteboard Strength A: Push Press (7 minutes to build to 3RM) B: Push Press (3 minute window: 1x max reps @ 80% of A) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 14 10/8 calories 10 burpee pull-ups

CrossFit Toledo – CrossFit View Public Whiteboard Strength Weighted Step-ups (4X8 climbing, 20” bar on back) Conditioning Metcon (AMRAP – Rounds) 7 rounds, on the 3:00 10 KB OHS 53/35 (L) 10 RKBS 10 KB OHS (R) 15/12/10 cal row/bike score each round where the work is FULLY completed. Max = 7

CrossFit Toledo – CrossFit View Public Whiteboard Metcon Fast and Heavy (Time) For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 metersScaling As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters…

CrossFit Toledo – CrossFit View Public Whiteboard Strength Bench Press (5×2 climbing ) Conditioning Metcon (Time) 10-9-8-7-6-5-4-3-2-1 CJ 95/65 T2B or T2R Lateral burpees over bar